M+ Lean, Week 3: Preliminary Results Promising

Staying strong, yet undeterred by sips of Louis XIII Cognac.

My journey continues on the path towards greater fitness, and a leaner situation. Three weeks in, I continue to feel great, and have noticed further increases in energy, motivation, and feelings of well-being. Overall I have abstained from alcohol, outside from occasional sips of Grande Champagne eaux de vie.

Coach Jim Hein, of Level 4 Crossfit met with me on Oct. 21st for some recap and a progress check. I am excited to share the great information we covered, including how these first three weeks have resulted in some tangible results.

First, Jim and I reviewed my personalized meal plan, and outlined a typical ideal-day with greater fidelity. The plan is structured specifically in regards to my current goals, body composition figures, and average level of activity. Every body is different, and deserves its own plan. Looking at mine, “Meals” should span across the day, numbering five in total, including snacks. The primary goal for each meal is to include protein, and a dollop of it: 40 grams (think two hand-sized pieces of chicken or beef). Veggies and fats are included with most meals, and carbs are inserted strategically, after a workout and before bed.

Note that the following plan accounts for a total of 2,500 kilocalories per day, which is designed to promote fat-loss via the Katch-McArdle Formula. Here’s how that works:

That lean weight is multiplied by coefficient 9.7975 to equal 1,567 kcal. An integer 370 is then added for a new total 1,937 kcal. This is my Basal Metabolic Rate (BMR), representing calories needed for me to keep functioning on this planet, sans exercise. The reasoning behind this formula is above my pay grade; Jim would be more qualified to do it justice.

BMR is then multiplied by a TDEE coefficient (Total Daily Energy Expenditure) of 1.55 (moderately active), resulting in 3,002 kcal, which is what I need to eat to keep Squatting and Bouldering like a beast.

Subtract about 500 kcal from there, to represent a gradual and sustainable daily calorie restriction, and we get a 2,500 kcal daily calorie goal.

Carbohydrate: yams, sweet potato, jasmine rice. (limit bananas and the like, due to the glycemic response from fructose)

From there, the grams of each macro-nutrient are distributed throughout the day, with various nutrient emphasis given throughout:

Meal Plan, with a Mid-day Workout

Wake Up

Feeling Fresh

9AM

–

–

–

–

Record sleep details

Food 1

Pre-CF “breakfast”

11AM

Pro: 50g

Fat: 30g

Veg: fist

Berries: handful

Berries for boost

Drink

Coffee

4pm

–

–

–

Caffeine

Pre-CF boost

Workout

CrossFit

12PM

–

–

–

–

Intensity!

Food 2

Post-CF Shake

1PM

Pro: 50g

–

No Veg

Carb: 65g

Replenish Glycogen

Food 3

Lunch

3PM

Pro: 50g

Fat: 30g

Veg: fist

–

Fuel

Food 4

Snack

5PM

Pro: 50g

Fat: 30g

Veg: fist

–

Fuel

Food 5

Dinner

7PM

Pro: 50g

Fat: 30g

Veg: fist

Carb: 65g

Carbs reduce stress

Bedtime

Feeling Sleepy

1AM

–

–

–

–

8 hours goal sleep

Meal Plan, with a Late-day Workout

Wake Up

Feeling Fresh

9am

–

–

–

–

Record sleep details

Food 1

Breakfast

10am

Pro: 50g

Fat: 30g

Veg: fist

–

Fuel

Food 2

Lunch

1pm

Pro: 50g

Fat: 30g

Veg: fist

–

Fuel

Food 3

Pre-CF “snack”

4pm

Pro: 50g

Fat: 30g

Veg: fist

Berries: handful

Berries for boost

Drink

Coffee

4pm

–

–

–

Caffeine

Pre-CF boost

Workout

CrossFit

5pm

–

–

–

–

Intensity!

Food 4

Post-CF Shake

6pm

Pro: 50g

No Fat

No Veg

Carb: 65g

Replenish Glycogen

Food 5

Dinner

8pm

Pro: 50g

Fat: 30g

Veg: fist

Carb: 65g

Carbs reduce stress

Bedtime

Feeling Sleepy

1am

–

–

–

–

8 hours goal sleep

This plan definitely ratchets-up the level of planning and complexity in my daily routine. This is not to be tried from ground zero, with someone who is fresh off the Hot Pocket and Southern Comfort gravy train. Three weeks in to a general plan, I have acclimated to initial habit-forming behavior and awareness, setting myself up for success with plan adherence. It will take up to 66 days for these habits to gel, as noted by the now-debunked “21-day rule”.

As mentioned above, Jim determined all calculations based on my 12-point caliper derived lean-mass weight. He measured me twice, about three weeks apart. Here are the results, copied from my profile in the Vitruviant BioSignature database:

Wed, October 2nd, 2015

Body Fat: 30.38%

Lean Mass: 158.2#

Umbilical Measure: 35.2mm

Quadriceps Measure: 32.4mm

Hamstring Measure: 31.4mm

SUM 10: 189.3mm (refers to the sum of every caliper measure, minus hams and quads)

Mon, October 21st, 2015

Body Fat: 29.28% (1.1% lower)

Lean Mass: 158.6# (0.4# higher)

Umbilical Measure: 31.3mm (3.9mm lower)

Quadriceps Measure: 27.4mm (5mm lower)

Hamstring Measure: 27.4mm (4mm lower)

SUM 10: 187.4mm (1.9mm lower)

Overall, progress! Lower fat and a bit more muscle, which is the idea. I have been sticking to an increased protein diet with little alcohol and sugar, so no surprise there. A few details from Jim, followed by observations from this past week:

Jim:

• My current metabolic priority is the “Umbilical” measure, aka around my tum-tum. Adipose accumulation occurs in the torso due to a hormonal stress response. The stress may stem from a combination of financial, social, employment and relationship factors, plus the influence of nutrition. We can limit nutritional stress by including carbohydrates in the evening, before bed.

• Getting lots of sleep is huge, and most people don’t get enough. Seven to eight hours is amazing, if possible.

Observations:

•Per Jim’s remarks regarding a correlation of hormonal-stress response and bodyfat, I cannot help but to reflect honestly on my baseline mental state. While I typically remain level-headed and all-around “with it”, I do tend toward anxious states. This is especially noticeable in perceptions of being “behind” or “overwhelmed” in tasks, and in worrying about social acceptance. Certainly irrational thoughts, though leading to very tangible feelings, and apparently internal reactions.

• Noticed that on two concurrent “cheat days”, consuming ultra-sugared treats, although scrumptious, left me feeling woozy and in need of a nap.

• Feeling anxious from a social hiccup, I was drawn to remedy the feeling with a cocktail or two, and chocolate. Somehow held off, and woke up feeling better the next morning, imagined awkwardness vaporized.

• Still eating out a lot, and not cooking at home.

• Doing better at eating sooner after waking up, but would like to make it happen within the hour more consistently. This is a tip coming from Tim Ferriss, which is worth entertaining.

For a few laughs (and cries), I did an audit of my wardrobe, and found a collection of jeans which no longer fit. They are too small, sadly. My squat-induced thunder thighs are partly to blame, but that’s only half the story. Surely, a continued trip down a leaner path will let some of these fit again. What a reward it will be to wear skinny jeans again, like all the hip kids sipping Amaro on Capitol Hill! Raw denim, for the win.

Gotta be lean to wear the skinny-jean.

And so it goes.

Here is my meal log from the past week. Wake-up times have been included, as have workouts, indicated in bold. A few weigh-ins have been included, what fun!